Updated November 2020 article in October 2024.
Defined as “the quality of being thankful”, gratitude embodies readiness to show appreciation for and to return kindness. Being truly grateful comes from a deeper emotional place than just saying, “Thank you,” to be polite.
Throughout history, the idea of gratitude was typically associated with religious or spiritual philosophy. Cicero, a Roman philosopher, said that gratitude is the greatest virtue. He also believed it is the source of all other virtues.
The idea of gratitude is a key part of Western thought. It is also an important aspect of Judeo-Christian and Abrahamic faiths. Eastern cultures also have strong traditions of gratitude that date back millennia.
Gratitude is a social skill that can improve relationships at home, work, and in everyday encounters. Research suggests that being grateful leads to improved psychological and physical health. For example, gratitude can make relationships stronger in domestic partnerships. It can also boost feelings of engagement and satisfaction at work.
Studies show that gratitude can improve mental health. They reveal that practicing gratitude affects brain activity. Areas linked to emotional control and calmness become more active during gratitude meditation.
Gratitude and Psychological Health
It makes sense that a life filled with gratitude leads to more optimism and fulfillment. Research shows that being grateful has important psychological benefits. A study of 50,000 nurses revealed that those with an active gratitude practice had lower mortality rates.
Another review identified gratitude as a critical characteristic for determining a person’s overall well-being. Additionally, gratitude-focused therapies have led to significant improvement in symptoms for patients, particularly in managing depression and relationship anxiety.
Moreover, individuals diagnosed with post-traumatic stress disorder (PTSD) often experience feelings of depression and anxiety. One study found that individuals scoring high in gratitude experienced fewer depressive episodes, highlighting the psychological benefits of gratitude.
Gratitude and Physical Health
The health benefits of gratitude may extend beyond mental and emotional health. For example, gratitude practices are linked with reduced inflammation and better cardiovascular outcomes, shown by gratitude meditation exercises that lower heart rate.
Research shows that gratitude can help people with chronic conditions manage their physical symptoms. Gratitude has several benefits. It can lead to less inflammation and reduced pain. This is especially helpful for people with chronic pain, such as those with arthritis or inflammatory bowel disease (IBD).
How to Cultivate an Attitude of Gratitude
Practical tips for cultivating gratitude include:
- Start each day with three things for which you’re grateful — even small things, like a warm cup of coffee.
- Give thanks before meals, appreciating the food and those who brought it to you.
- Keep a gratitude journal, noting anything you’re thankful for daily.
- Write thank-you notes to express appreciation to others.
- Reflect on anyone who has inspired you.
Gratitude is a habit that can be cultivated through mindfulness and practice. Developing a grateful outlook is linked with improved mental, emotional, and physical well-being. If you need help with gratitude or health problems, Naturopathic Doctors (NDs) in the US and Canada can help. They are trained to support your well-being.
